Workout Labs Fit
Home Calendar My workouts Library Fit
Warm-up of 00:00
Workout of 7 00:00
Cooldown of 00:00
Begin workout Resume Start over Save and Customize

Phase 1: Workout 18 - Legs

40 min
 · 
7 exercises

Leg day has arrived, as have you! Are you ready for some solid leg work? Of course you are, you're here aren't you? Hit this one hard and then take a couple of days for some classic R & R. 

Barbell Squats exercise illustration
Barbell Squats
1 sets
10 reps
Warm-up set 1: 50% of hard-set weight.
1:00 rest
Barbell Squats exercise illustration
Barbell Squats
1 sets
10 reps
Warm-up set 2: 50% of hard-set weight but at a slightly faster tempo than warm-up set 1.
1:00 rest
Barbell Squats exercise illustration
Barbell Squats
1 sets
4 reps
Warm-up set 3: 70% of hard-set weight.
1:00 rest
Barbell Squats exercise illustration
Barbell Squats
3 sets
6 reps
2 min rest
Hard sets: If you're managing to hit 6 reps on one or more sets, increase the resistance.
2:00 rest
Leg Press exercise illustration
Leg Press
3 sets
6 reps
2 min rest
Hard sets: Double progression in mind, can you push yourself further?
2:00 rest
Lying Leg Curls exercise illustration
Lying Leg Curls
3 sets
10 reps
2 min rest
Hard sets: If you're managing to hit 10 reps on one or more sets, increase the resistance.
2:00 rest
Seated Machine Calf Raises exercise illustration
Seated Machine Calf Raises
3 sets
10 reps
2 min rest
Hard sets: Double progression in mind, can you push yourself further?

About this workout

Phase 1: Workout 18 - Legs is a free 40 min workout plan with 7 illustrated exercises for your legs. Follow the workout online, save it to your WorkoutLabs Fit account or download it as a printable PDF.

Tap any exercise in the workout to see the muscles worked, clear exercise illustrations and step-by-step instructions. Each workout includes sets, reps, rest times and notes so you can follow the plan without guessing.

Workout details

  • Duration: 40 min
  • Exercises: 7
  • Training focus: Legs
  • Format: Interactive workout and printable PDF

For more ready-made training plans, try WorkoutLabs Fit. You can follow visual workouts, build your own routines, manage your training calendar and track your progress. Sign up today to claim your free week.

Questions about this workout

How long does the Phase 1: Workout 18 - Legs take?

The full workout takes about 40 minutes, covering 7 exercises with prescribed sets, reps and rest periods. Using the built-in timers and auto-advance keeps you on pace from start to finish.

What muscles does this workout target?

This routine primarily works your glutes & hip flexors, quadriceps, hamstrings, calves. Tap any exercise in the workout to see a muscle diagram showing exactly which primary and secondary muscles it activates.

How often should I do this workout?

For best results, do this workout 2–3 times per week with at least one rest day in between, and pair it with sessions that target other muscle groups.

Can I download or save this workout?

Yes – you can download this workout as a free printable PDF using the download button, or save it to a free WorkoutLabs Fit account to follow it on your phone, customize the exercises and track your progress.

More free legs workouts

20-Min Low Impact Cardio – No Jumping Workout

30 min Get toned, Improve function, Increase endurance NO EQUIPMENT NEW

Beginner Full Body Post-Workout Stretch Flex

12 min Increase flexibility NO EQUIPMENT NEW

No Gym Core Builder Abs Muscle Tone Workout

21 min Gain muscle, Get toned NO EQUIPMENT NEW

Dumbbell Only Upper Body Muscle Build Workout

23 min Gain muscle, Get toned Dumbbells NEW

Dumbbell Only Leg Day Muscle Build Workout

23 min Gain muscle, Get toned Dumbbells NEW

Browse more workouts →

Phase 1: Workout 18 - Legs
40 min
 · 
7 exercises
Leg day has arrived, as have you! Are you ready for some solid leg work? Of course you are, you're here aren't you? Hit this one hard and then take a couple of days for some classic R & R. 
Auto-advance Start exercises automatically
after a 5-second delay
Start workout Cancel workout
Barbell Squats
Barbell Squats exercise illustration
1 sets
10 reps
Set 1 of 1
Rest before next set
Get ready
321GO
Warm-up set 1: 50% of hard-set weight.
Start
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Lower Back
  1. Set up the barbell on the squat rack so that it is at the same height as your upper chest.
  2. Position your body under the bar, with knees bent so that the bar is resting high on the back of your shoulders.
  3. Grip the bar with your hands comfortably wider than your shoulders.
  4. Slowly straighten your legs to push upwards, lifting the barbell from the rack and take one step forward.
  5. Stand with your legs shoulder width apart.
  6. Bend your knees forward and allow your hips to bend back as if sitting down,
  7. Continue this movement down until your thighs are parallel to the floor or slightly more, making sure your knees are pointing in the same direction as your feet.
  8. Hold for a count of one.
  9. Push up through your heels while straightening your hips and knees, until you are standing in the start position.
  10. Make any adjustments necessary to your stance and grip before continuing on the next repetition.

Do not rest the bar on your neck. Keep your head facing forward at all times. Keep your back straight throughout the entire movement.

Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Calves
  1. Begin by positioning a barbell at or just below shoulder level in the squat rack. Behind the squat rack, place a tall wooden box or chair. Place yourself underneath the barbell. Make sure the bar is across your upper traps and NOT on your neck.
  2. Place your feet outside of shoulder-width with your toes pointed slightly out. Brace your core and keep your chest up.
  3. Bend at the knees as you drive your hips back. Lower yourself slowly until your butt touches the box. Pause then drive your hips forward to return to the starting position.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back
  1. With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
  2. Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
  3. Pause for one second.
  4. Pushing up from your heels, raise back up to starting position and repeat.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
  1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
  2. Bring your hands to your shoulders, keeping the handles of the band behind your shoulders. Brace your core and keep your chest up.
  3. Bend first at the knees then at the hips. Be sure to keep the chest up and abdominals tight. There should be no arch in your back.
  4. Pause when your thighs are parallel with the floor, then slowly return to the starting position, feeling the tension from the band in your quadriceps.
Rest
0:00
next up
Barbell Squats
Next
Barbell Squats
Barbell Squats exercise illustration
1 sets
10 reps
Set 1 of 1
Rest before next set
Get ready
321GO
Warm-up set 2: 50% of hard-set weight but at a slightly faster tempo than warm-up set 1.
Start
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Lower Back
  1. Set up the barbell on the squat rack so that it is at the same height as your upper chest.
  2. Position your body under the bar, with knees bent so that the bar is resting high on the back of your shoulders.
  3. Grip the bar with your hands comfortably wider than your shoulders.
  4. Slowly straighten your legs to push upwards, lifting the barbell from the rack and take one step forward.
  5. Stand with your legs shoulder width apart.
  6. Bend your knees forward and allow your hips to bend back as if sitting down,
  7. Continue this movement down until your thighs are parallel to the floor or slightly more, making sure your knees are pointing in the same direction as your feet.
  8. Hold for a count of one.
  9. Push up through your heels while straightening your hips and knees, until you are standing in the start position.
  10. Make any adjustments necessary to your stance and grip before continuing on the next repetition.

Do not rest the bar on your neck. Keep your head facing forward at all times. Keep your back straight throughout the entire movement.

Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Calves
  1. Begin by positioning a barbell at or just below shoulder level in the squat rack. Behind the squat rack, place a tall wooden box or chair. Place yourself underneath the barbell. Make sure the bar is across your upper traps and NOT on your neck.
  2. Place your feet outside of shoulder-width with your toes pointed slightly out. Brace your core and keep your chest up.
  3. Bend at the knees as you drive your hips back. Lower yourself slowly until your butt touches the box. Pause then drive your hips forward to return to the starting position.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back
  1. With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
  2. Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
  3. Pause for one second.
  4. Pushing up from your heels, raise back up to starting position and repeat.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
  1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
  2. Bring your hands to your shoulders, keeping the handles of the band behind your shoulders. Brace your core and keep your chest up.
  3. Bend first at the knees then at the hips. Be sure to keep the chest up and abdominals tight. There should be no arch in your back.
  4. Pause when your thighs are parallel with the floor, then slowly return to the starting position, feeling the tension from the band in your quadriceps.
Rest
0:00
next up
Barbell Squats
Next
Barbell Squats
Barbell Squats exercise illustration
1 sets
4 reps
Set 1 of 1
Rest before next set
Get ready
321GO
Warm-up set 3: 70% of hard-set weight.
Start
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Lower Back
  1. Set up the barbell on the squat rack so that it is at the same height as your upper chest.
  2. Position your body under the bar, with knees bent so that the bar is resting high on the back of your shoulders.
  3. Grip the bar with your hands comfortably wider than your shoulders.
  4. Slowly straighten your legs to push upwards, lifting the barbell from the rack and take one step forward.
  5. Stand with your legs shoulder width apart.
  6. Bend your knees forward and allow your hips to bend back as if sitting down,
  7. Continue this movement down until your thighs are parallel to the floor or slightly more, making sure your knees are pointing in the same direction as your feet.
  8. Hold for a count of one.
  9. Push up through your heels while straightening your hips and knees, until you are standing in the start position.
  10. Make any adjustments necessary to your stance and grip before continuing on the next repetition.

Do not rest the bar on your neck. Keep your head facing forward at all times. Keep your back straight throughout the entire movement.

Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Calves
  1. Begin by positioning a barbell at or just below shoulder level in the squat rack. Behind the squat rack, place a tall wooden box or chair. Place yourself underneath the barbell. Make sure the bar is across your upper traps and NOT on your neck.
  2. Place your feet outside of shoulder-width with your toes pointed slightly out. Brace your core and keep your chest up.
  3. Bend at the knees as you drive your hips back. Lower yourself slowly until your butt touches the box. Pause then drive your hips forward to return to the starting position.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back
  1. With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
  2. Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
  3. Pause for one second.
  4. Pushing up from your heels, raise back up to starting position and repeat.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
  1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
  2. Bring your hands to your shoulders, keeping the handles of the band behind your shoulders. Brace your core and keep your chest up.
  3. Bend first at the knees then at the hips. Be sure to keep the chest up and abdominals tight. There should be no arch in your back.
  4. Pause when your thighs are parallel with the floor, then slowly return to the starting position, feeling the tension from the band in your quadriceps.
Rest
0:00
next up
Barbell Squats
Next
Barbell Squats
Barbell Squats exercise illustration
3 sets
6 reps
2 min rest
Set 1 of 3
Rest before next set
Get ready
321GO
Hard sets: If you're managing to hit 6 reps on one or more sets, increase the resistance.
Start
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Lower Back
  1. Set up the barbell on the squat rack so that it is at the same height as your upper chest.
  2. Position your body under the bar, with knees bent so that the bar is resting high on the back of your shoulders.
  3. Grip the bar with your hands comfortably wider than your shoulders.
  4. Slowly straighten your legs to push upwards, lifting the barbell from the rack and take one step forward.
  5. Stand with your legs shoulder width apart.
  6. Bend your knees forward and allow your hips to bend back as if sitting down,
  7. Continue this movement down until your thighs are parallel to the floor or slightly more, making sure your knees are pointing in the same direction as your feet.
  8. Hold for a count of one.
  9. Push up through your heels while straightening your hips and knees, until you are standing in the start position.
  10. Make any adjustments necessary to your stance and grip before continuing on the next repetition.

Do not rest the bar on your neck. Keep your head facing forward at all times. Keep your back straight throughout the entire movement.

Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Calves
  1. Begin by positioning a barbell at or just below shoulder level in the squat rack. Behind the squat rack, place a tall wooden box or chair. Place yourself underneath the barbell. Make sure the bar is across your upper traps and NOT on your neck.
  2. Place your feet outside of shoulder-width with your toes pointed slightly out. Brace your core and keep your chest up.
  3. Bend at the knees as you drive your hips back. Lower yourself slowly until your butt touches the box. Pause then drive your hips forward to return to the starting position.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back
  1. With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
  2. Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
  3. Pause for one second.
  4. Pushing up from your heels, raise back up to starting position and repeat.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
  1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
  2. Bring your hands to your shoulders, keeping the handles of the band behind your shoulders. Brace your core and keep your chest up.
  3. Bend first at the knees then at the hips. Be sure to keep the chest up and abdominals tight. There should be no arch in your back.
  4. Pause when your thighs are parallel with the floor, then slowly return to the starting position, feeling the tension from the band in your quadriceps.
Rest
0:00
next up
Leg Press
Next
Leg Press
Leg Press exercise illustration
3 sets
6 reps
2 min rest
Set 1 of 3
Rest before next set
Get ready
321GO
Hard sets: Double progression in mind, can you push yourself further?
Start
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Calves, Hamstrings
  1. Sit down on a leg press machine and place your legs on the platform directly in front of you at shoulder width.
  2. Lower the safety bars holding the weighted platform  and press the platform all the way up until your legs are fully extended in front of you bot do NOT lock your knees. Your torso and legs should be at a 90degree angle to each other. This is the start position.
  3. Inhaling, slowly lower the platform until your upper and lower legs form a 90-degree angle. Pause for a count of one,
  4. Return to the starting position by pushing through the heels of your feet, engaging your quadriceps. Exhale as you do so.
  5. Repeat.
  6. After completing the desired number of repetitions, make sure you lock the safety pins of the machine before alighting.

Always check to make sure that when you re-rack the weight the platform is securely locked.

Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Lower Back
  1. Set up the barbell on the squat rack so that it is at the same height as your upper chest.
  2. Position your body under the bar, with knees bent so that the bar is resting high on the back of your shoulders.
  3. Grip the bar with your hands comfortably wider than your shoulders.
  4. Slowly straighten your legs to push upwards, lifting the barbell from the rack and take one step forward.
  5. Stand with your legs shoulder width apart.
  6. Bend your knees forward and allow your hips to bend back as if sitting down,
  7. Continue this movement down until your thighs are parallel to the floor or slightly more, making sure your knees are pointing in the same direction as your feet.
  8. Hold for a count of one.
  9. Push up through your heels while straightening your hips and knees, until you are standing in the start position.
  10. Make any adjustments necessary to your stance and grip before continuing on the next repetition.

Do not rest the bar on your neck. Keep your head facing forward at all times. Keep your back straight throughout the entire movement.

Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Calves
  1. Begin by positioning a barbell at or just below shoulder level in the squat rack. Behind the squat rack, place a tall wooden box or chair. Place yourself underneath the barbell. Make sure the bar is across your upper traps and NOT on your neck.
  2. Place your feet outside of shoulder-width with your toes pointed slightly out. Brace your core and keep your chest up.
  3. Bend at the knees as you drive your hips back. Lower yourself slowly until your butt touches the box. Pause then drive your hips forward to return to the starting position.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back
  1. With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
  2. Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
  3. Pause for one second.
  4. Pushing up from your heels, raise back up to starting position and repeat.
Rest
0:00
next up
Lying Leg Curls
Next
Lying Leg Curls
Lying Leg Curls exercise illustration
3 sets
10 reps
2 min rest
Set 1 of 3
Rest before next set
Get ready
321GO
Hard sets: If you're managing to hit 10 reps on one or more sets, increase the resistance.
Start
Primary muscle group(s):
Hamstrings
Secondary:
Glutes & Hip Flexors
  1. Lie face down on a leg curl machine and lock your heels under the foot pad. Make sure your legs are fully extended and the foot pads are resting on the back of your ankles.
  2. If the machine is equipped with handles, grip them. If not, grip the front of the pad you are lying on.
  3. Remaining flat on the bench, with no arching of your spine, curl your legs up in a smooth arcing motion by bending your knees until your hamstrings are fully contracted. Hold for a count of one.
  4. Slowly lower your legs to the starting position in a smooth arcing motion.
  5. Repeat

Don't use so much weight for this exercise that you need to swing or jerk the weight up. Doing so can cause injury to your lower back and / or hamstrings. Start with a lower weight until your strength increases.

Primary muscle group(s):
Hamstrings
Secondary:
Glutes & Hip Flexors
  1. Adjust the seated leg curl machine to position the footpad just above your heels.
  2. Sit upright and engage your abs as you position your legs in front of you.
  3. Begin to curly your legs back slowly towards you and flex your calf muscles as you do so.
  4. Return to the starting position by extending the legs in front of you again.

Tip: Try not to swing the weight or execute the movement too quickly.

Rest
0:00
next up
Seated Machine Calf Raises
Next
Seated Machine Calf Raises
Seated Machine Calf Raises exercise illustration
3 sets
10 reps
2 min rest
Set 1 of 3
Rest before next set
Get ready
321GO
Hard sets: Double progression in mind, can you push yourself further?
Start
Primary muscle group(s):
Calves
  1. Sitting on a calf raise machine, position your upper thighs under the top pad. The pad should be resting just above your knees.
  2. Place the balls of your feet on the foot plate.
  3. Keeping the balls of your feet in position, lower your heels as far as possible.
  4. Slowly raise your heels as if standing on your toes. Continue as far as possible until you feel a stretch in your lower calves. Hold for a count of one.
  5. Slowly lower your heels back to the starting position and repeat.

If the machine isn't equipped with foot plates, you can use barbell plates placed under the machine to increase your range of motion. Don't

Workout done!
Exercises done
of 7
Total time
Access 1000+ more workouts, build your own plans and track progress with Fit
Start my free week
Free 7-day trial • No charge today
We're not done yet!
Exercises done
of 7
Approx. time left
32:15
Get back to it! I'm done. Stop here. Browse more workouts
Try our Fit workout app Cancel
Add to
  • today
Add to my calendar
or add to My Workouts
You can switch gender of illustrations here
Got it
Save, edit and schedule this workout with Fit
Try free for a week
Card saved • No charge today
Swap that with...
Cancel
What's new
Recently added
  • Copy calendar contents between clients (Jan 19)
  • Disable messaging for individual clients (Jan 19)
  • Sort your client list in a few practical ways (Jan 19)
  • Message multiple or all of your clients at once (Jan 17)
  • 10 new exercises (Jan 10)
  • Sidebar 'notepads' for privates notes (Dec 23)
  • Supersetting functionality (Nov 22)
  • 15 new exercises (Nov 12)
  • Clients can now move workouts (Nov 7)
  • 15 new exercises (Oct 10)
  • 9 new exercises (Sep 14)
  • 10 new exercises (Aug 30)
  • Share workouts on Instagram and browser notifications (Aug 29)
Coming soon
  • Your branding in client email notifications
  • Share workouts on Pinterest
  • Tools and resources to help you find new clients
Get more updates on Twitter
Schedule workout
Assign to
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Schedule for
  • 1 week
  • 2 weeks
  • 3 weeks
  • 4 weeks
  • 5 weeks
  • 6 weeks
  • 7 weeks
  • 8 weeks
starting on
Include exercise instructions on additional pages?
Yes No
Your preference will be saved and you can change it later in your account settings.
Copy workout to...
Move workout to...
or copy to Saved Workouts
or move to Saved Workouts
Copy workout to...
Move workout to...
in the
Morning Evening
Delete forever?
Yep, toss it! No, keep it!
Uh oh! 5 workouts in your calendar will be permanently overwritten. Proceed?
Yes, overwrite Cancel
The 5 mile run at the park with Mary custom activity will be deleted. Proceed?
Yes, merge Cancel
Permanently delete ALL FUTURE WORKOUTS and activities in your calendar? This cannot be undone.
Yes, delete them Cancel
Send workout link
Send yourself a link to this workout via SMS for quick access from your smartphone (login required).
This is a demo so we'll send you a link to a sample workout via SMS for quick access from your smartphone.
  • United States
  • Afghanistan
  • Albania
  • Algeria
  • American Samoa
  • Andorra
  • Angola
  • Anguilla
  • Antigua
  • Argentina
  • Armenia
  • Aruba
  • Australia
  • Austria
  • Azerbaijan
  • Bahrain
  • Bangladesh
  • Barbados
  • Belarus
  • Belgium
  • Belize
  • Benin
  • Bermuda
  • Bhutan
  • Bolivia
  • Bosnia and Herzegovina
  • Botswana
  • Brazil
  • British Indian Ocean Territory
  • British Virgin Islands
  • Brunei
  • Bulgaria
  • Burkina Faso
  • Burma Myanmar
  • Burundi
  • Cambodia
  • Cameroon
  • Canada
  • Cape Verde
  • Cayman Islands
  • Central African Republic
  • Chad
  • Chile
  • China
  • Colombia
  • Comoros
  • Cook Islands
  • Costa Rica
  • Côte d'Ivoire
  • Croatia
  • Cuba
  • Cyprus
  • Czech Republic
  • Democratic Republic of Congo
  • Denmark
  • Djibouti
  • Dominica
  • Dominican Republic
  • Ecuador
  • Egypt
  • El Salvador
  • Equatorial Guinea
  • Eritrea
  • Estonia
  • Ethiopia
  • Falkland Islands
  • Faroe Islands
  • Federated States of Micronesia
  • Fiji
  • Finland
  • France
  • French Guiana
  • French Polynesia
  • Gabon
  • Georgia
  • Germany
  • Ghana
  • Gibraltar
  • Greece
  • Greenland
  • Grenada
  • Guadeloupe
  • Guam
  • Guatemala
  • Guinea
  • Guinea-Bissau
  • Guyana
  • Haiti
  • Honduras
  • Hong Kong
  • Hungary
  • Iceland
  • India
  • Indonesia
  • Iran
  • Iraq
  • Ireland
  • Israel
  • Italy
  • Jamaica
  • Japan
  • Jordan
  • Kazakhstan
  • Kenya
  • Kiribati
  • Kosovo
  • Kuwait
  • Kyrgyzstan
  • Laos
  • Latvia
  • Lebanon
  • Lesotho
  • Liberia
  • Libya
  • Liechtenstein
  • Lithuania
  • Luxembourg
  • Macau
  • Macedonia
  • Madagascar
  • Malawi
  • Malaysia
  • Maldives
  • Mali
  • Malta
  • Marshall Islands
  • Martinique
  • Mauritania
  • Mauritius
  • Mayotte
  • Mexico
  • Moldova
  • Monaco
  • Mongolia
  • Montenegro
  • Montserrat
  • Morocco
  • Mozambique
  • Namibia
  • Nauru
  • Nepal
  • Netherlands
  • Netherlands Antilles
  • New Caledonia
  • New Zealand
  • Nicaragua
  • Niger
  • Nigeria
  • Niue
  • Norfolk Island
  • North Korea
  • Northern Mariana Islands
  • Norway
  • Oman
  • Pakistan
  • Palau
  • Palestine
  • Panama
  • Papua New Guinea
  • Paraguay
  • Peru
  • Philippines
  • Poland
  • Portugal
  • Puerto Rico
  • Qatar
  • Republic of the Congo
  • Réunion
  • Romania
  • Russia
  • Rwanda
  • Saint Barthélemy
  • Saint Helena
  • Saint Kitts and Nevis
  • Saint Martin
  • Saint Pierre and Miquelon
  • Saint Vincent and the Grenadines
  • Samoa
  • San Marino
  • Sao Tomé and Príncipe
  • Saudi Arabia
  • Senegal
  • Serbia
  • Seychelles
  • Sierra Leone
  • Singapore
  • Slovakia
  • Slovenia
  • Solomon Islands
  • Somalia
  • South Africa
  • South Korea
  • Spain
  • Sri Lanka
  • St. Lucia
  • Sudan
  • Suriname
  • Swaziland
  • Sweden
  • Switzerland
  • Syria
  • Taiwan
  • Tajikistan
  • Tanzania
  • Thailand
  • The Bahamas
  • The Gambia
  • Timor-Leste
  • Togo
  • Tokelau
  • Tonga
  • Trinidad and Tobago
  • Tunisia
  • Turkey
  • Turkmenistan
  • Turks and Caicos Islands
  • Tuvalu
  • Uganda
  • Ukraine
  • United Arab Emirates
  • United Kingdom
  • Uruguay
  • US Virgin Islands
  • Uzbekistan
  • Vanuatu
  • Vatican City
  • Venezuela
  • Vietnam
  • Wallis and Futuna
  • Yemen
  • Zambia
  • Zimbabwe
Send
You've used your
5 free workouts limit.
Start a free 7-day Fit trial to keep training, save workouts and build your own plans 👍
Claim my free week
Free 7-day trial • No charge today
Well done!
Share this workout
Not right now
Don't show this again
Committed? Upgrade to yearly and save 25%!
Our yearly subscription is only $89.95 – $29.45 less than paying monthly*. That’s only $7.49/mo!
*$9.95/mo x 12 months = $119.40
OMG YES! Switch to yearly
Maybe later Don’t ask me again
Track an exercise
Track something
No results found 180 / Twisting Jump Squats Ab Crunch Machine Ab Roller / Wheel Rollout / Kneeling Roll Extensions Accomplished Adductor / Adduction Inner Thigh Machine Agility Ladder Drills Air Squats Alternate Heel Touches / Lying Oblique Reach Alternate Nostril Breathing Alternating Bodyweight Lunges Alternating Curtsy Lunges Ankle Circles / Rotations / Rolls Ankle Pumps Ankle Stretch Assisted / Machine Seated Tricep Dips Assisted Tricep Dips Back Extensions / Hyperextensions Balance Clock / Toe Taps / Reaches Balancing Table Banana Barbell / Box / Block Cleans Barbell Bench Press / Chest Press Barbell Box Squats Barbell Clean and Press / Jerk / Overhead Press Barbell Cleans Barbell Curls / Standing Biceps Curls Barbell Deadlifts Barbell Drag Bicep Curls Barbell Front Raises Barbell Good Mornings Barbell Hack Squats Barbell High Pulls Barbell Hip Thrusts Barbell Kneeling Squats Barbell Lunges Barbell Overhead Squats Barbell Power Snatch Barbell Pullovers / Lying Chest Overhead Extensions Barbell Push and Press Barbell Pushups / Push-ups Barbell Shoulder Press / Overhead Press Barbell Shoulder Shrugs Barbell Snatch Barbell Split Squats Barbell Squat / Power Cleans Barbell Squats Barbell Step-ups Barbell Windshield Wipers Battle Bilateral Waves Battle Rope Double Arm Slams Battle Rope Double Waves Battle Rope Jumping Jacks Battle Rope Reverse Lunges Battle Rope Snakes Battle Rope Squatting Alternating Waves Bear Crawls Bear Crawls Behind Back Standing Resistance Band Chest Presses Behind-the-Back Standing Bicep Curls Bellow’s Breath Bench Cable Flyes Bench Flutter Kicks Bench Hops / Box Jumps Bent Over Barbell Row from Floor / Barbell / Pendlay Row Bent Over Barbell Rows Bent Over Double Arm Tricep Kickbacks Bent Over Dumbbell Shoulder Pendulums / Swings Bent Over Shoulder Pendulums / Swings Bent Over Two-Arm Long Barbell / T-Bar Rows Bent Over Two-Armed Water Bottle Rows Bent Over Water Bottle Flyes Bharadvaja’s Twist Bicycles / Elbow-to-Knee Crunches / Cross-body Crunches Big Toe Bird Dogs / Alternating Reach & Kickbacks Bodyweight Calf Raises Bodyweight Shoulder Presses Bodyweight Side Steps / Lateral Lunges Bodyweight Squats Bodyweight Sumo / Wide Stance Squats Bodyweight Walking Lunges Bosu Ball Bridges Hip Raises / Glute Bridges Bosu Ball Burpees Bosu Ball Chest Dumbbell Flyes / Flies Bosu Ball Chest Dumbbell Press Bosu Ball Leg Pull-in / Knee Tucks Bosu Ball Mountain Climbers Bosu Ball Plank Bosu Ball Plank Leg Lifts Bosu Ball Plank to Push-Up / Walking Plank Up-Downs Bosu Ball Push-ups / Pushups Bosu Ball Side Planks Bosu Ball Single / One Leg Bridge / Hip Thrusts / Extensions / Raises Bosu Ball Single / One Leg Pistol Squats Bosu Ball Squats Bosu Ball Static Balance Bosu Ball V-ups Bound Angle Bound Lotus Bow Box Pike Holds Boxing with a Punching Bag Breath of Fire Bridge Bulgarian Split Squats Burpees / Squat Thrusts Butt Kicks Butterflies / Pec Deck / Seated Machine Flyes Butterfly Stretch Cable Core Rotation Cable Hammer Bicep Curls Cable Hip Abduction / Adduction Cable Hip Extensions Cable Pull Throughs / Pulls Cable Rope Overhead Triceps Extensions Cable Shrugs Cable Squat Rows / Row Squats Cable Triceps Kickbacks Cable Upright Rows Calf Raises Camel Captain's Chair Leg / Knee / Hip Raises Cardio - Assault Bike Cardio - Walking / Treadmill Cardio – Cross Trainer / Crosstrainer Machine Cardio – Elliptical Machine Cardio – Recumbent Bike Cardio – Road Bike / Cycling / Riding Cardio – Rowing Machine Cardio – Running / Jogging / Treadmill Cardio – Stairmaster / Stairmill Cardio – Stationary / Exercise Bike / Bicycle Spinning Cardio – Swimming Cat Back / Backward Camel Stretch Cat Stretch Cat Tail Chair Chair / Bench Tricep Dips Chair Squats Chin Tucks / Neck Extensions Clamshells / Clams Close Grip Lat Pulldowns / Pull Downs / Pullovers Close Grip Pullups / Chinups Close-Grip Overhand Barbell Bench Press Cobra Abdominal Stretch / Old Horse Stretch Contralateral Limb Raises Cooling Breath Corpse Cossack Squats Cow Face Crab Toe Touches Crab Walks Crab Walks Crane Crescent Lunge Crocodile Pose Cross body Cable Rows Cross Body Mountain Climbers Crow Crunches Dance / Dancing Dead Bug Dead Bugs Decline Barbell Bench Press Decline Barbell Smith Press Decline Bench Crunches / Sit-ups Decline Bench Dumbbell Press Decline Dumbbell Flyes Decline Lying Triceps Extension / Decline Skull Crushers Decline Push-ups / Pushups Deer Diamond / Pyramid / Triceps Push-ups / Pushups Dolphin Donkey Kicks Double Arm Front Raises Double Arm Front Raises to Overhead Extension Double Arm Side / Lateral Raises / Shoulder Abductions Double Arm Side / Lateral Raises to Overhead Extension Double Crunches Double Side Jackknifes Downward Cable Wood Chops Downward Facing Dog Dual / Two Arm Dumbbell Front Shoulder Raises Duck Walks / Squats Dumbbell Bent Over Lateral Rear Delt Raises / Flyes Dumbbell Bicep Reverse Curls Dumbbell Biceps Curl to Shoulder Press Dumbbell Chops Dumbbell Cuban Press Dumbbell Deadlifts Dumbbell Flat Bench Press Dumbbell Floor Chest Press Dumbbell Incline Bench Rows Dumbbell Lunges Dumbbell Overhead Shoulder Press Dumbbell Pullovers Dumbbell Shrugs Dumbbell Side Lunges / Lateral Lunges Dumbbell Snatch Dumbbell Squat Clean and Press Dumbbell Squat Thrusters / Squat to Overhead Press Dumbbell Squats Dumbbell Step-Ups Dumbbell Walking Lunges Dumbbell Weighted Leg Pull-Ins Dynamic Clap Push-ups / Pushups Eagle Ear Pressure / Knee to Ear Easy Pose Elevated / Barbell Glute Bridges / Hip Raises Embryo Embryo in the Womb Equestrian Explosive Jumping Alternating Lunges Extended Child's Pose Extended Cobra Extended Hand-to-Big-Toe Extended Puppy Extended Side Angle Extended Triangle External Cable Shoulder Rotation External Rotation / Bodyweight Calf Raises Eye of the Needle EZ-Bar Preacher Curls Face Pull / Rear Delt Pull Farmer?s Walk / Carry Feathered Peacock Fire Hydrants / Abductor / Adductor Knee Raises Fire Log Firelog / Double Pigeon / Square Fish Five Pointed Star Flat Bench Barbell Skull Crushers Flat Bench Dumbbell Flyes Floor / Power Jumps / Knee to Jump Squats Floor T Raises / Back Flyes Flutter Kicks Foam Roller Anterior Tibialis / Shin Stretch Foam Roller Calf / Calves Stretch Foam Roller Chest Opener Stretch Foam Roller Forearm Stretch Foam Roller Glutes / Butt Stretch Foam Roller Hamstring Stretch Foam Roller Inner Thigh Adductor / Adduction Stretch Foam Roller Lat Stretch Foam Roller Lower Back Stretch Foam Roller Neck Release Foam Roller Outer Thighs Stretch Foam Roller Quadriceps Stretch Foam Roller Upper Back Stretch Forward / Front Shoulder Dumbbell Raises Forward Leg Hip Swings Four Limbed Staff Frog Frog Jumps Front Barbell Squats Front Kicks Full Barbell Clean and Presses / Jerk / Overhead Presses Full Boat Garland Gate Gluteus / Glute / Gluteal Stretch Goblet Squats Goddess Groiners Gymnastic Ring Dips Gymnastic Ring L-Holds Gymnastic Ring Pull-Ups / Pullups Gymnastic Ring Support Position Half Boat Half Bound Lotus Seated Forward Bend Half Bound Lotus Standing Forward Bend Half Modified / One Leg Push Ups Half Monkey / Half Split Half Moon Half Spinal Twist Hammer Strength Machine / Seated Chest Press Hamstring Stretch Hand to Foot Handstand Handstand Push-ups / Pushups Handstand Walks / Hand Walking Hanging Knee Raises Hanging Leg Raises Hanging Leg Raises to Bar Hanging Windshield Wipers Happy Baby Head to Knee Head to Knee B Head to Knee C Headstand / Head stand Heel to Toe Walking / Steps Hero Hero’s Meditation / Shoelace Hex / Trap Bar / Cage Deadlifts / Squats High Box Jumps High Knees / Front Knee Lifts / Run / Jog on the Spot Hindu / Judo Push-up / Dive Bombers Hindu Squats Hip Circles Hip Raises / Butt Lift / Bridges Hollow Body Rock Hold Hops / Hopping Humble Warrior Inchworms / Walkouts Incline Barbell Bench Chest Press Incline Bench Dumbbell Flyes Incline Close-Grip / Bench Presses Incline Dumbbell Bench Chest Press Incline Medicine Ball Push Ups Incline Plank Shoulder Taps / Planks Incline Planks Incline Push-ups / Pushups Inclined Plane Internal Cable Shoulder Rotation Internal Rotation / Bodyweight Calf Raises Inverted Inverted Rows / Reverse Pull-ups Jackknife Sit-ups / Crunch / Toe Touches Jump Squats Jumping Calf Presses / Raises Jumping Jacks / Star Jumps Kettlebell Around the Worlds Kettlebell Deadlifts Kettlebell One-Legged Deadlifts Kettlebell Single / One Arm Clean and Press Kettlebell Squats Kettlebell Thruster / Squat to Clean to Overhead Press Kettlebell Windmills King Pigeon Knee Plank Knee Planks / Reaches Knee to Box Jump Squats / Power Jumps Knee-to-Chest Lower Back Stretch Kneeling Cable Crunches Kneeling Hip Flexor Stretch Kneeling Kettlebell Press Kneeling Plank Scapula Push Ups / Planks Scaps Kneeling T-Bar Presses / Landmine Presses Kneeling Wrist / Forearm Stretch L-Sit Pull Ups / Pull-Ups Landmine / T-Bar Presses Lateral / Side Shoulder Dumbbell Raises / Power Partials Lateral Lunges to Floor Touches Lateral Raise Machine Laying Dumbbell External Shoulder Rotation Laying Dumbbell Internal Shoulder Rotation Laying External Shoulder Rotation Laying Heel Slides / Knee Bends Laying Internal Shoulder Rotation Laying Knees to Chest Leg Press / Machine Squat Press Leg Press Machine Calf Raises Leg Presses / Machine Squat Press Leg Pull-In Knee-ups Lion Lizard Locust Long Jumps / Squat Jumps Lotus Love Yourself Back Stretch Low Upward Cable Pulley Crossover Chest Flyes Lunge / Front Kicks Lunge Punches / Lunges Lunge Twists Lunging / Lunge with Bicep Hammer Curls Lying Crossover Leg Lifts Lying Dumbbell Tricep Extensions Lying Face Down Plate Neck Resistance Lying Leg Curls Lying Leg Raises / Lifts Lying Side Leg Lifts / Lateral Raises / Hip Abductors / Adductors Lying Single / One Leg Lifts / Raises Machine Assisted Pull-ups / Pullups Machine Bicep Preacher / Concentration Curls Machine Hack Squats Machine Seated Shoulder Press Marichi’s I Marichi’s II Marichi’s III Medicine Ball / Alternating Side Slams Medicine Ball Chest Pass Medicine Ball Floor Press / Laying Chest Passes Medicine Ball Punch Throws Medicine Ball Push-Ups Medicine Ball Rotational Passes Medicine Ball Slams Medicine Ball Swings Medicine Ball Throw to Chase Medicine Ball V-Ups Medicine Ball Wall Throw Medicine Ball Woodchops / Chops Meditation Mermaid Modified / Knee Push-ups / Pushups Modified Bicycles / Elbow-to-Knee Crunches / Cross-body Crunches Modified Crunches / Crunches Modified Plank Shoulder Taps / Planks Modified Side Planks Monkey Bars / Climbing Frame Mountain Mountain Climbers / Alternating Knee-ins Muscle Ups Neck Stretch Negative Pull-Ups / Pullups Noose NuStep Machine / Recumbent Cross Trainer Ocean Breathing One Arm Barbell Rows One Arm Kettlebell Swings One Arm Side Push Ups One-Arm Dumbbell Preacher Curl One-Arm Kettlebell Push and Press One-Arm Kettlebell Rows One-Arm Kettlebell Snatch Open Scarecrows Overhead Cable Curl / Crucifix Curls Overhead Dumbbell Squats Overhead Plate Presses Overhead Plate Squats Overhead Triceps Stretch Overhead Water Bottle Squats Palloff Press / Oblique Iso Hold Palm Tree Partial / Half Squats Pelvic Tilt With Marching Piriformis Stretch Pistol / Single / One Leg Extended Arm Squats Plank Plank Plank Flow Plank Jacks / Extended Leg Plank Knee to Elbow Plank Leg Lifts Plank Rolls / Planks Plank Scapula Push Ups / Planks Scaps Plank Shoulder Taps / Planks Plank to Push-Up / Pushups / Walking Plank Up-Downs Planks / Reaches Plate Overhead Walking Lunges Playground - Hopscotch Playground - Monkey Bars Playground - Swing / Swings Playground - Tag / It / Cops and Robbers Plow Power Skips Powerbag / Sandbag Good Mornings Powerbag / Sandbag Lunges Powerbag / Sandbag Squats Prayer Preparatory King Dancer Prone / Lying Knee Bends Prone / Lying Leg Lifts Prone / Lying Resistance Band Knee Bends Pull-ups / Pullups Push-ups / Pushups Pyramid Rabbit Rack Pulls Rag Doll Ragdoll / Forward Bend / Fold Stretch / Toe Touches Raised Arms / Hands Raised Legs / Raised Fish Raised One-Legged / Leg Push Ups / Push-ups Rear Delt Machine Flyes Reclined / Supine Pigeon / Thread the Needle Reclined Spinal Twist Reclining Bound Angle Reclining Hand-to-Big-Toe Reclining Hero Renegade / Alternating Plank / Commando Rows Resistance / Weighted Crunches Resistance Band Bent Over Rows Resistance Band Bicep Curls Resistance Band Calf Stretch Resistance Band Chest Opener / Stretch Resistance Band Chest Press Resistance Band Clam Shells Resistance Band Deadlifts Resistance Band Dorsi Flexion Resistance Band Glute Bridges Resistance Band Glute Kickbacks Resistance Band Lateral / Side Raises / Shoulder Abductions Resistance Band Lying Leg Extensions Resistance Band Plantar Flexion / Ankle Pumps Resistance Band Push-ups / Pushups Resistance Band Shoulder Front Raises Resistance Band Side Steps Resistance Band Squat and Overhead Press Resistance Band Squats Resistance Band Standing Shoulder Press / Overhead Press Resistance Band Tricep Kickbacks Resistance Band Tricep Overhead Extensions Reverse Bench Crunches Reverse Cable Flyes / Crossovers Reverse Crunch Reverse Dumbbell Lunges Reverse Flyes Reverse Grip Barbell Push ups / Press Ups Reverse Grip EZ Curl Bar Curls Reverse Plank Kicks / Planks Reverse Shoulder Stretch Reverse Triceps Bench Press Reverse Warrior Revolved Balancing Half Moon Revolved Head-to-Knee Revolved Side Angle Revolved Triangle Roman Chair / Hyperextension Bench Side Bends Romanian Deadlifts Rooster / Cockerel Rope Climb Rope Jumping / Jump rope / Skipping Roundhouse / Side Kicks Russian / Mason / V-Sit Twists Samson / Lunge Stretch Scale Scapula / Scap Pulls / Pull ups Scarecrows Scorpion Stretch Seal Jacks Seated / Chair Calf Raises Seated Ab Contractions Seated Alternating Incline Bench Dumbbell Curls Seated Ankle Circles / Rotations / Rolls Seated Ankle Stretches Seated Arnold Dumbbell Press Seated Barbell Military Press Seated Bench Leg Pull-Ins / Flat Bench Knee-ups Seated Bent Over Rear Delt Raises Seated Cat Cow Seated Chair Knee / Leg Extensions Seated Chair Leg Extensions Seated Cross Body Shoulder Stretches Seated Cross Over Stretch Seated Dual / Front Raises Seated Dumbbell / Chair Calf Raises Seated Dumbbell Bicep Curls Seated Dumbbell Concentration Curls Seated Dumbbell Palm-Down Wrist Curls / Forearm Curls Seated Dumbbell Palm-Up Wrist Curls / Forearm Curls Seated Dumbbell Wrist Rotations / Circles Seated Extended Leg Raises / Flutter Kicks Seated Forward Bend Seated Hamstring Stretches Seated Hip Openers Seated Jumping Jacks / Star Jumps Seated Knee / Leg Lifts / Elevations Seated Knee Extensions Seated Knee to Elbows / Chair Cross Body Crunches / Bicycles Seated Lateral / Side Shoulder Dumbbell Raises Seated Lean Backs / Chair Crunches Seated Leg Curls Seated Low Cable Back Rows Seated Lumbar Rotations / Chair Twists Seated Lumbar Rotations / Chair Twists Seated Machine Back Row Seated Machine Calf Raises Seated Machine Leg Extensions Seated Neck Roll Seated Neck Stretch Seated Neck Turns / Head Rotations Seated Palm-Down Wrist Curls / Forearm Curls Seated Palm-Up Wrist Curls / Forearm Curls Seated Prayer Stretch Seated Punches Seated Resistance Band Leg / Hip Abduction Seated Resistance Band Leg Curls / Flexions Seated Resistance Bands Leg Presses / Extensions Seated Resistance Knee Flexion Seated Rest / Water Break Seated Shoulder Hammer / Overhead Presses Seated Shoulder Rolls / Shrugs Seated Side / Chair Leans Seated Side Bends / Lat Stretch Seated Single / One Arm Overhead Dumbbell Tricep Extensions Seated Single / One Leg Balance / Holds Seated Spinal Twist Seated Tricep Press / Overhead Extensions Seated Vacuum Semi-Supine Laying Down / Constructive Rest Position Semi-Tandem Standing / Stance Balance Shadow Boxing Shining Skull / Frontal Brain Cleansing Breath Shoulder Pole / Broomstick Stretch Shoulder Pressing Shoulder Stretch Shoulderstand Side / Lateral Medicine Ball Throw / Slam Side / Lateral Shuffles / Hops / Skaters Side / Oblique Crunches Side Crow Side Lateral Leg / Hip Swings Side Lying Quadricep Stretch Side Plank Side Plank Side Plank Dumbbell Hip Raises Side Plank Hip Raises Side Plank Leg Raises Side Plank Rotations / Elbow Twists Side to Side Jump Squats Single / One Arm / Floor Glute Bridge Press Single / One Arm Alternating Dumbbell / Chest / Flat Bench Press Single / One Arm Cable Lateral / Side Raises / Shoulder Abductions Single / One Arm Chest Press Single / One Arm Dumbbell / Suitcase Carry Single / One Arm Dumbbell Bench Rows Single / One Arm Front Water Bottle Raises Single / One Arm Kneeling T-Bar / Landmine Presses Single / One Arm Medicine Ball Push-Ups / Pushups Single / One Arm Overhead Dumbbell Squats Single / One Arm Wall Push Ups / Push-Ups Single / One Leg Balance / Holds Single / One Leg Bench Bodyweight Squats Single / One Leg Hip Raises / Glute Bridges / Hip Extensions with Leg Lift Single / One Leg Hops / Jumps Single / One Straight Leg Dumbbell Deadlift Single Arm Front Raises Single Arm Front Raises to Overhead Extension Single Arm Side / Lateral Raises / Shoulder Abductions Single Arm Side / Lateral Raises to Overhead Extension Single Dumbbell / One Arm Lateral Raises / Side Flyes / Shoulder Abductions Sissy Squats Sit-ups Skipping / Jump Rope Sled Pulls Sled Pushes Sleeping Pigeon Sleeping Tortoise Sleeping Vishnu Pose Smith Machine Bench Chest Press Smith Machine Leg Press / Reverse Squats Smith Machine Shoulder Press Smith Machine Squats Snake Snap Jumps Sphinx Spiderman Push-ups / Pushups Spin / Push Up Rotations Split Alternating Squat Jumps Splits Sports - Baseball / Softball / Rounders Sports - Frisbee Sports - Hacky Sack / Footbag Sports - Soccer / Football Sports - Tennis / Paddle / Racquetball Sprints Squat Jacks / Side Sumo Walks Squats to Side Leg Raises / Lifts Stability / Swiss / Exercise Ball Ab Pike Press Stability / Swiss / Exercise Ball Back Extensions Stability / Swiss / Exercise Ball Bench Russian Twists Stability / Swiss / Exercise Ball Bicep Curls Stability / Swiss / Exercise Ball Crunches Stability / Swiss / Exercise Ball Dumbbell Chest Flyes Stability / Swiss / Exercise Ball Dumbbell Chest Press Stability / Swiss / Exercise Ball Dumbbell Shoulder Press Stability / Swiss / Exercise Ball Hamstring Leg Curl / Hip Raise / Bridge Stability / Swiss / Exercise Ball Hand Off / V-Pass Stability / Swiss / Exercise Ball Knee Tuck to Chest Stability / Swiss / Exercise Ball Leg Lifts Stability / Swiss / Exercise Ball Plank Stability / Swiss / Exercise Ball Push Ups / Press Ups Stability / Swiss / Exercise Ball Pushups / Push-ups Stability / Swiss / Exercise Ball Reverse Crunches Stability / Swiss / Exercise Ball Rollout Stability / Swiss / Exercise Ball Single / One Leg Hips Raises / Leg Curls Stability / Swiss / Exercise Ball Squats Stability / Swiss / Exercises Ball Dumbbell Preacher Curls Staff Staggered Hand Push-Ups / Pushups Standing Adductor / Adduction Stretch Standing Arm Circles Standing Arm Twists / Rotations Standing Band Side Leg Raises Standing Barbell Calf Raises Standing Barbell Shoulder Press Standing Bicep Cable Curls Standing Bicep Flexions Standing Cable Chest Press Standing Cable Crossover Press / Flyes Standing Chair / Supported Hamstring Curls Standing Chair Calf Raises Standing Chest Stretch Standing Cross-body Crunches Standing Dumbbell / Kettlebell Side Bends Standing Dumbbell Arm Twists / Rotations Standing Dumbbell Bicep Curls Standing Dumbbell Bicep Hammer Curls Standing Dumbbell Calf Raises Standing Dumbbell Overhead Shoulder Press Standing Forward Bend Standing Forward Hip Hinges / Bends Standing Front Shoulder Plate / Dumbbell / Kettlebell Raises Standing Half Forward Bend Standing Hamstring Stretch Standing Hip Rotations Standing Knee Hugs Standing Lateral Stretch Standing Leg / Hamstring Curls Standing Long Jumps Standing Overhead Barbell Triceps Extensions Standing Overhead Military Barbell Shoulder Press Standing Palm-Down Wrist Stretch Standing Palm-Up Wrist Stretch Standing Quadricep Stretch Standing Quadricep Stretch Standing Resistance Band Chest Pulls / Chest Openers / Back Flyes Standing Rest / Water Break Standing Reverse Barbell Curls Standing Shoulder Rolls Standing Shoulder Rolls / Shrugs Standing Side Leans / Reaches / Bends Standing Side Leg Raises Standing Single / One Leg Chair Calf Raises Standing Single / One Leg Circles Standing Smith Calf Raises Standing Split Standing Supported Resistance Band Hamstring Curls Standing Tricep Stretch Standing Two-Armed Bent Over Dumbbell Rows Standing Water Bottle Bicep Curls Standing Yoga Seal Star Jumps / Jumping Jacks Star Planks Static Bicep Curls Static Push-up / Pushup Hold Static Squat Hold Step Up with Knee Raises Stiff Legged Barbell Deadlifts Straight Arm Pulldowns / Pull Downs / Pullovers Straight-Leg Calf Stretch Striking Cobra Sumo / Plié Dumbbell Squats Sumo Barbell Deadlift Supermans / Extended Arms & Legs Lifts Supine Lying Down Position / Corpse Pose Surrenders Swaying Palm Tree Swiss Ball Squeezes Tandem Standing / Stance Balance Thread The Needle Three Parts / Three Limbed Forward Bend Thunderbolt / Kneeling / Diamond Tiger Toe Reaches / Crunches Toe Taps Tortoise Tree Tricep Cable Rope Push /Pull Downs Tricep Dumbbell Kickbacks Triceps Dips TRX Suspension Strap Bicep Curls TRX Suspension Strap Hamstring / Leg Curls TRX Suspension Strap Mountain Climbers TRX Suspension Strap Pistol / Single / One Leg Squats TRX Suspension Strap Planks TRX Suspension Strap Pull Ups TRX Suspension Strap Reverse Lunges / Lunges TRX Suspension Strap Rows TRX Suspension Strap Side Planks TRX Suspension Strap Standing Ab Rollout TRX Suspension Strap T Flyes TRX Suspension Straps Atomic Push-ups / Pushups TRX Suspension Straps Chest Press TRX Suspension Straps Deltoid Y Flyes TRX Suspension Straps Glute Bridge TRX Suspension Straps Overhead Squats TRX Suspension Straps Saw Pikes TRX Suspension Straps Side Step / Lateral Lunges TRX Suspension Straps Squats TRX Suspension Straps Suspended Lunges TRX Suspension Straps Tricep Extensions Tuck Jumps Turkish Get Ups Two-Arm Kettlebell Squat Swings Underhand Grip / Chin-Ups / Pull-Ups /Pullups Underhand Grip Barbell Bench Press Upper Body Ergometers / Bike / UBE Upright Barbell Rows Upright Dumbbell Rows Upright Kettlebell Front Rows Upward Bow / Wheel Upward Cable Wood Chops Upward Facing Dog Upward Lotus Upward Salute V-Bar / Triangle Bar Lat Pulldowns / Pull Downs / Pullovers Walking High Kicks / Soldier March Walking on the Spot Wall Angels Wall Partial / Half Squats Wall Push-Ups / Pushups / Standing Press Ups Wall Sit / Squats / Chair Warrior I Warrior II Warrior III Water Bottle Floor Chest Presses Water Bottle Lunges Water Bottle Overhead Shoulder Presses Water Bottle Single / One Arm Tricep Kickbacks/Kick Backs Water Bottle Squat Clean and Presses Water Bottle Squat Thrusters Water Bottle Squats Weighted Bench Dips Weighted Cossack Squats Weighted Glute Bridges Weighted Pull-Ups / Pullups Weighted Russian / Mason Twists Weighted Tricep Dips Wide Angle Seated Forward Bend Wide Arm Chest Stretch / Reverse Butterfly Stretch Wide Legged Forward Bend Wide Legged Forward Bend B Wide Legged Forward Bend C Wide Legged Forward Bend D Wide Push-ups / Pushups Wide Stance / Sumo Barbell Squats Wide-Grip Lat Pulldowns / Pull Downs / Pullovers Wild Thing Wind Release Windshield Wipers Wrist Circles / Rotations Yogic Breathing Your exercise (placeholder)
28
28
Track
  • Weight
  • Sets
  • Reps
  • Duration
  • Distance
  • Size
  • Percentage
  • Number
  • count
  • Sets
  • Reps
  • lb
  • kg
  • oz
  • g
  • sec
  • min
  • hrs
  • days
  • mi
  • km
  • ft
  • m
  • in
  • cm
  • %
28
Track Cancel
Yes, delete Cancel
Ok, got it 👍 Cancel
Got our Fit App?
To open this workout in the app tap ... above and Open in Safari
Open in Safari
, join thousands of users worldwide!
★★ ★★ ★★ ★★ ★★ 4.5 user rating
Enjoy hundreds of workouts
or edit and create your own
Follow simple illustrations
with videos and written instructions
Manage your calendar
to get fit on your schedule
I'm committed 💪
$89.95
per
year
Comes to $7.50/mo
Save 25%
Best value &
popular option
One step at a time
$9.95
per
month
billed monthly
Go yearly at 25% off   Sign-up monthly  
Where should we send
the workout link? 📲
  • United States
  • Afghanistan
  • Albania
  • Algeria
  • American Samoa
  • Andorra
  • Angola
  • Anguilla
  • Antigua
  • Argentina
  • Armenia
  • Aruba
  • Australia
  • Austria
  • Azerbaijan
  • Bahrain
  • Bangladesh
  • Barbados
  • Belarus
  • Belgium
  • Belize
  • Benin
  • Bermuda
  • Bhutan
  • Bolivia
  • Bosnia and Herzegovina
  • Botswana
  • Brazil
  • British Indian Ocean Territory
  • British Virgin Islands
  • Brunei
  • Bulgaria
  • Burkina Faso
  • Burma Myanmar
  • Burundi
  • Cambodia
  • Cameroon
  • Canada
  • Cape Verde
  • Cayman Islands
  • Central African Republic
  • Chad
  • Chile
  • China
  • Colombia
  • Comoros
  • Cook Islands
  • Costa Rica
  • Côte d'Ivoire
  • Croatia
  • Cuba
  • Cyprus
  • Czech Republic
  • Democratic Republic of Congo
  • Denmark
  • Djibouti
  • Dominica
  • Dominican Republic
  • Ecuador
  • Egypt
  • El Salvador
  • Equatorial Guinea
  • Eritrea
  • Estonia
  • Ethiopia
  • Falkland Islands
  • Faroe Islands
  • Federated States of Micronesia
  • Fiji
  • Finland
  • France
  • French Guiana
  • French Polynesia
  • Gabon
  • Georgia
  • Germany
  • Ghana
  • Gibraltar
  • Greece
  • Greenland
  • Grenada
  • Guadeloupe
  • Guam
  • Guatemala
  • Guinea
  • Guinea-Bissau
  • Guyana
  • Haiti
  • Honduras
  • Hong Kong
  • Hungary
  • Iceland
  • India
  • Indonesia
  • Iran
  • Iraq
  • Ireland
  • Israel
  • Italy
  • Jamaica
  • Japan
  • Jordan
  • Kazakhstan
  • Kenya
  • Kiribati
  • Kosovo
  • Kuwait
  • Kyrgyzstan
  • Laos
  • Latvia
  • Lebanon
  • Lesotho
  • Liberia
  • Libya
  • Liechtenstein
  • Lithuania
  • Luxembourg
  • Macau
  • Macedonia
  • Madagascar
  • Malawi
  • Malaysia
  • Maldives
  • Mali
  • Malta
  • Marshall Islands
  • Martinique
  • Mauritania
  • Mauritius
  • Mayotte
  • Mexico
  • Moldova
  • Monaco
  • Mongolia
  • Montenegro
  • Montserrat
  • Morocco
  • Mozambique
  • Namibia
  • Nauru
  • Nepal
  • Netherlands
  • Netherlands Antilles
  • New Caledonia
  • New Zealand
  • Nicaragua
  • Niger
  • Nigeria
  • Niue
  • Norfolk Island
  • North Korea
  • Northern Mariana Islands
  • Norway
  • Oman
  • Pakistan
  • Palau
  • Palestine
  • Panama
  • Papua New Guinea
  • Paraguay
  • Peru
  • Philippines
  • Poland
  • Portugal
  • Puerto Rico
  • Qatar
  • Republic of the Congo
  • Réunion
  • Romania
  • Russia
  • Rwanda
  • Saint Barthélemy
  • Saint Helena
  • Saint Kitts and Nevis
  • Saint Martin
  • Saint Pierre and Miquelon
  • Saint Vincent and the Grenadines
  • Samoa
  • San Marino
  • Sao Tomé and Príncipe
  • Saudi Arabia
  • Senegal
  • Serbia
  • Seychelles
  • Sierra Leone
  • Singapore
  • Slovakia
  • Slovenia
  • Solomon Islands
  • Somalia
  • South Africa
  • South Korea
  • Spain
  • Sri Lanka
  • St. Lucia
  • Sudan
  • Suriname
  • Swaziland
  • Sweden
  • Switzerland
  • Syria
  • Taiwan
  • Tajikistan
  • Tanzania
  • Thailand
  • The Bahamas
  • The Gambia
  • Timor-Leste
  • Togo
  • Tokelau
  • Tonga
  • Trinidad and Tobago
  • Tunisia
  • Turkey
  • Turkmenistan
  • Turks and Caicos Islands
  • Tuvalu
  • Uganda
  • Ukraine
  • United Arab Emirates
  • United Kingdom
  • Uruguay
  • US Virgin Islands
  • Uzbekistan
  • Vanuatu
  • Vatican City
  • Venezuela
  • Vietnam
  • Wallis and Futuna
  • Yemen
  • Zambia
  • Zimbabwe
Text me
We’ll never call or send spam, and your number will
remain private. 🔒 or view the workout here
We’ll never call or send spam, and your
number will remain private. 🔒
Free workouts, fitness tips
and occasional news?
Sure!
Delete forever?
Yep, toss it!